Il talk di Diego Trinciarelli per il TalkLab di Ottobre 2013. Una introduzione al mondo del fitness per potersi allenare in modo corretto e sicuro, migliorare la propria alimentazione, senza spendere una barca di soldi.

1. Fitness for Devs
an introduction
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2. Why bother
more sleep
better health
know your body
improved reasoning and creativity
it is fun and there is a lot to learn
building a functional body
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3. Where
Gym
Home
Outdoor
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4. Three main components
Training
Nutrition
Rest
NO BS!
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5. Training
causes an adaptive response
triggers metabolic reactions
burns calories
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6. Training Types
aerobic training
high intensity training
resistance training
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7. Aerobic Training
eg: running
good calorie burn
can be done often
low metabolic impact
good for cardiovascular health
do not expect big changes
can push to eat more
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8. High Intensity Training
jump rope, sprints, circuit training
extremely high calorie burn
shorter training sessions
higher metabolic impact (
)
http://www.ncbi.nlm.nih.gov/pubmed/8028502
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9. Resistance Training
usually weight lifting
easily done at home
high metabolic response
(http://www.cdc.gov/physicalactivity/growingstronger/why/)
done correctly can make the biggest changes
requires correct nutrition and rest
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10. Resistance Training #2
free weights
the big 3
1 or 2 main groups a day
lift heavy (3x6 rep max) to failure
rest 2/3 minutes between sets
3 x 1hr sessions a week
be consistent and keep increasing
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11. Resistance Training #3
same rules for girls (with less weight)
muscular increase bound to testosterone
no girl will ever get big
you will get fit and strong
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12. Nutrition
responsible for 75% of body changes
energy
raw materials
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13. Our Problem
50k yrs old body
industrial revolution
high availability of calories
refined sugars
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14. Some Guidelines
low simple and refined sugars, to keep insulin low
good amount of proteins
few (but good) fats (unsaturated, omega3, omega6)
check glycemic index
read the labels
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15. Set a Goal
cut
cut 25% calories (cut fats and carbs)
keep proteins
bulk
add 25% calories
2g proteins per kg
eat most of your carbs after workout
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16. Track and Measure
set your goals (bmr + burnt calories)
become aware of what you eat
track your food intake
*** muscle growth: 2g proteins per kg
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17. Rest
it’s when your body changes
usually under-estimated
fundamental for tissue repairs and adaptation
4/5 days of rest for muscle group
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18. A note about ABS
no matter how you train
no matter how much you run
no such a thing like localized training
drop under 12% (16%) body fat
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19. Tools
running shoes 100/200 euro
cardio monitor 100 euro
jump rope 10 euro
bench 100 euro
dumbbells 100 euro
lifting gloves 10 euro
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20. Tools #2
fitocracy.com (exercise tracking)
fitbit.com (food tracking)
nike running app (pro)
bodybuilding.com/exercises
BLS ebook
(http://www.bodybuilding.com/exercises/)
(http://www.amazon.com/Bigger-Leaner-Stronger-Building-Ultimate-ebook/dp/B006XF5BTG)
why we get fat ebook
(http://www.amazon.com/Why-We-Get-Fat-ebook/dp/B003WUYOQ6/ref=sr_1_1?
s=digital-text&ie=UTF8&qid=1381745057&sr=1-1&keywords=why+we+get+fat)
dukan diet
(http://www.amazon.com/The-Dukan-Diet-ebook/dp/B003Q6CUAI/ref=sr_1_1?s=digital-
text&ie=UTF8&qid=1381745088&sr=1-1&keywords=dukan+diet)
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21. Conclusion
buy just the bare minimum
make a plan
start lifting and exercising
track your exercises
track your diet and be conscious
learn and have fun
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